Spartan Hybrid Strength By Heytam

Unleash your inner warrior with the Spartan Hybrid Strength program by Heytam! Over the course of 7 weeks, this intense 4-day-a-week regimen combines hybrid strength training techniques to sculpt your physique and boost your performance. Each session is meticulously designed, featuring a mix of compound lifts and targeted exercises to maximize muscle growth and endurance. With a full gym setup, you'll tackle everything from barbell squats to leg presses, ensuring a comprehensive lower body workout that builds strength and resilience. Get ready to transform your body and elevate your fitness game!

💡 What is the purpose of your program?

This custom 4-day Upper/Lower split has been designed to build maximum strength and hypertrophy by blending auto-regulation (RPE-based), AMRAP progression, and volume periodization across a 7-week training cycle.

Each session focuses on a key compound movement with a final AMRAP set, alongside strategically programmed accessory lifts. Weekly volume for each major muscle group (chest, back, quads, hamstrings, shoulders, arms) is adjusted across the 7 weeks to promote optimal adaptation without accumulating excess fatigue.

🗓️ Program Structure – 7 Weeks
	•	Weeks 1–3: Accumulation phase — volume and intensity increase progressively
	•	Weeks 4–6: Continued progression — peak volume/intensity maintained, lifts refined
	•	Week 7: Deload — reduced volume and intensity (~30–40%), RPE lowered to 6–7
	•	Then the cycle restarts, with slightly heavier loads and better performance targets.

🔁 Weekly Split
	•	Day 1 – Upper A: Chest + Biceps + Delts
	•	Day 2 – Lower A: Quads Focus
	•	Day 3 – Upper B: Back + Triceps + Delts
	•	Day 4 – Lower B: Hamstrings Focus

Each session includes:
	•	1 compound main lift with a final AMRAP set
	•	2 to 3 secondary/accessory lifts, using fixed reps and RPE 8
	•	A progression of weekly total sets per muscle group

⚙️ Progression & Auto-Regulation Guidelines

✅ Main Lift (with AMRAP)

Each main lift is performed for 3 working sets (within a fixed rep range, e.g. 8–10 reps), followed by a 4th set AMRAP (as many reps as possible), targeting RPE 8.
This AMRAP set serves as a performance marker to adjust loads weekly. Here’s how it works:

AMRAP Outcome
Adjustment for Next Week
✅ You perform more than 12 reps at RPE 8
➕ Increase load by 2.5 kg (or 5 lbs)
✅ You perform 8–12 reps at RPE ≤ 8
➖ Keep the same weight
⚠️ You perform less than 8 reps, or RPE > 8
🔁 Maintain or reduce load slightly

➡️ This ensures objective, autoregulated progression
➡️ Keeps fatigue under control while pushing effort strategically
➡️ Your progress is based on actual performance, not guesswork

🧠 Why not go to RPE 10?
Because repeatedly pushing to failure leads to excessive fatigue. Staying around RPE 8 allows you to recover, improve consistently, and extend your training longevity.

✅ Accessory Lifts (no AMRAP)
	•	All working sets are performed at RPE 8
	•	Reps are fixed (e.g. 3×10, 4×12) — no rep ranges
	•	Progression rules:
	•	If you complete all reps with RPE ≤7 → add 1–2 kg next session
	•	If you hit all reps at RPE 8 → keep the weight
	•	If RPE > 8 or you fail to complete → reduce or repeat

⏱️ Recommended Rest Times

🟩 Main Compound Lift (with AMRAP)
	•	Rest between the first 3 working sets: 2 to 3 minutes
	•	Rest before the AMRAP set: 3 to 4 minutes

🟨 Compound Assistance Exercises (e.g. rows, dips, leg press…)
	•	1.5 to 2 minutes between sets

🟦 Isolation Exercises (e.g. curls, lateral raises, leg extensions…)
	•	1 to 1.5 minutes of rest

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